Hip Stretches

Hip stretches are designed to improve the flexibility around the hip joint and ensure that your hips stay functional, healthy and pain free.

The Hip Joint - Relevant anatomy

The pelvic and the femur bones form the skeletal structure of the hip joint. The head of the femur bone fits into the acetabular fossa, a socket on the pelvis, to form the hip joint. This ball-and-socket joint allows the wide range of motion in the joint.The movements of this joint include flexion, extension, abduction, adduction, and internal and external rotation of the hip.Surrounding the hip joints are several large and strong muscle groups, make the major movements of the lower extremities possible.

Movement of thethigh on the trunk

Movement at the hip joint

Muscles involved

Factors limitingmovement

Flexion

Head of the femur moves about a transverse axis passing through both acetabula and causes the shaft to swing anteriorly

Psoas major, iliacus, tensor fasciae latae, pectineus,sartorius

Thigh touching abdomen,hamstring muscle tension if leg is extended

Extension

As flexion but opposite direction

Gluteus maximus,hamstrings

Iliofemoralligament,pubofemoralligament

Abduction

Head of the femur moves in the acetabulum about an anteroposterior axis and causes the femoral neck andshaft to swing laterally

Gluteus medius, gluteus minimus

Abductor muscle tension,pubofemoral ligament

Adduction

As abduction but opposite direction

Adductors, gracillis

Gluteus medius,gluteus minimus,other leg approximation

Medial rotation

Rotation of the femoral head in the acetabulum about a vertical axis thatpasses through the femoral head and medial condyleThe neck of the femur swings anteriorly

The hip joint is located in the middle of the body, so problems in this area tend to radiate and affect many other parts of the body. Problems around the hip joint can be reduced by paying more attention to strength and joint flexibility. Often pain in the hip or buttocks area is associated with poor hip flexibility. This is especially true after running or hiking along steep inclines or declines or especially following an injury.The flexibility in the hip joint depends on several factors, including bony structure; muscle strength; stiffness of muscle tissue, tendons, and ligaments; and anatomical restrictions.

These are some exercises designed to stretch the muscles around your hip joint.

Please note to follow the general guidelines for stretching exercises mentioned in the stretching exercises section.

Bilateral hamstring stretch sitting

Bilateral hamstring stretch sitting

Sit on firm surface with legs straight out in front.

Slowly bend forward at hips, reaching for toes.

Do not allow knees to bend.

Hold end position for 20-30 seconds

Repeat for 5-6 times

Hamstring stretch with towel

Hamstring stretch with towel

Sit on firm surface with towel roll under buttocks with legs straight out in front.

Loop towel or belt around balls of feet.

Keep low back with proper curve.

Slowly pull forward at hips, towards toes until a stretch is felt.

Keep knees straight. Tighten fronts of thighs as you stretch.

Hold end position for 20-30 seconds

Repeat for 5-6 times

Hamstring stretch standing

Hamstring stretch standing

Stand in front of table with feet shoulder distance apart.

Place hands on table.

Bend at hips and tighten the muscles in fronts of thighs, keeping the knees straight.

Keep low back straight.

Hold end position for 20-30 seconds

Repeat for 5-6 times

Hip adductors stretch in long sitting

Hip adductors stretch in long sitting (Karate Stretch)

Sit on floor with legs apart, knees straight.

Slowly lean forward until a gentle stretch is felt.

Hold, return and repeat.

Hold end position for 10 -15 seconds

Repeat for 5-6 times

Hip adductors stretch standing

Hip adductors stretch standing

Stand with feet apart almost as far as possible.

Shift hips to side and hold.

Shift hips to other side and hold.

You will feel stretch inside of your thigh and groin.

Hold end position for 10 -15 seconds

Repeat for 5-6 times

Figure of four stretch

Figure of four stretch

Lie on back with legs straight.

Bring ankle over opposite knee and let knee drop to floor.

Hold end position for 10 -15 seconds

Repeat for 5-6 times

Repeat with other side.

IT band crossed leg stretch

IT band crossed leg stretch(Iliotibial band stretch)

Stand with arms at sides and one ankle crossed over the other ankle.

Bend forward and reach to toes.

Hold and repeat with ankles crossed the other way.

Hold end position for 10 -15 seconds

Repeat for 5-6 times

Iliotibial band stretch

Iliotibial band stretch in side lying

Lie on uninvolved side.

Extend involved leg backwards and slowly lower until a gentle stretch is felt in outer side if thigh.

Keep leg straight and rotated outward.

Hold end position for 10 -15 seconds

Repeat for 5-6 times

IT band stretch in half kneeling position

IT band stretch in half kneeling position

Half kneel next to chair as shown with left leg up.

Rotate kneeling leg outward.

Place left hand on muscles on side of left thigh.

Flatten back by tightening abdominal muscles.

Move hips forward and shift hips to the right until a stretch is felt in outside of right thigh.

Repeat for left leg.

Hold end position for 10 -15 seconds

Repeat for 5-6 times

Tensor Fascia Latae stretch standing at the wall

Tensor Fascia Latae stretch (TFL Stretch) standing at the wall

Stand next to wall, about a foot away, involved leg toward wall.

Cross over the uninvolved leg in front, and lean hip into wall, as shown.

Hold end position for 10 -15 seconds

Repeat for 5-6 times

Piriformis Stretch

Piriformis Stretch - Four point kneel

Position on all fours.

Place one leg under the other as shown.

Rock backward until a stretch is felt in the buttocks.

Hold stretch, relax and repeat.

Repeat stretch with other leg.

Hold end position for 10 -15 seconds

Repeat for 5-6 times

Piriformis Stretch

Piriformis Stretch in long sitting position

Sit with one knee bent, ankle to inside of extended leg, as shown.

Grasp knee and pull thigh across toward opposite shoulder.

Relax and repeat with other leg.

Hold end position for 10 -15 seconds

Repeat for 5-6 times

Hip flexors stretch

Hip flexors stretch lying

Lie on back on bed.

Slowly drop one leg off side of bed with knee bent.

Pull other knee to chest and hold with both hands.

Hold end position for 10 -15 seconds

Repeat for 5-6 times

Groin Stretch Supine

Groin Stretch Supine

Lie on back with knees bent, soles of feet together.

Slowly let your knees drop to floor.

Gently rock knees up and down, stretching inner thighs.

Keep movements very small, about one inch or less.

Hold end position for 10 -15 seconds

Repeat for 5-6 times

Quadriceps Stretch Prone

Quadriceps Stretch Prone

Lie face down.

Reach back and grasp ankle.

Relax leg and gently pull ankle towards buttocks.

Hold end position for 10 -15 seconds

Repeat for 5-6 times

The site has been created to make the exercises simplified for home use of every one. Care has been taken to ensure that the exercises and procedures are accurate, however it is not a substitute for professional advice. The ideas procedures and suggestions shown on the website are not intended as a substitute for consulting with your physician. All matters regarding your health require medical supervision. The website shall not be liable for any loss injury or damage allegedly arising from any information or suggestion mentioned on the site.